Any person who regularly engages in a sport or simply performs physical exercises at home has good health, strength and endurance. Beautiful and proud posture always makes you respect the person, as it testifies to the well-developed muscles of not only the back, but also the chest. What are the main exercises for the pectoral muscles? It is not difficult to carry them out at home, since for some of them sports equipment is not needed at all.
The simplest and most affordable exercise for quickly pumping up the muscles of the chest and arms is push-ups. The bench press allows you not only to strengthen your muscles, but also has a positive effect on the development of the cardiovascular system. However, it should also be borne in mind that when performing any physical exercises, you should first consult with your doctor so that instead of benefit, do no harm.
If you are determined to study at home, you should, first of all, develop a set of specific exercises, and then make a lesson plan without fail. Exercises for the pectoral muscles of the house have the peculiarity that a person spends a lot of energy to perform them, creating a load on the whole organism. When pumping arms and legs, this does not happen, since only certain muscle groups of the arms or legs are exposed to stress. That is why a well-designed class schedule allows not only to monitor the course of classes, but also to monitor positive changes in the body as a whole.
So, here are a few exercises with sports equipment that will allow you to pump up your chest as quickly as possible at home:
- Pushups with weights. Here it is necessary to select the load in such a way that in one approach it is possible to perform no more than 20-25 push-ups. In total, 2-3 approaches are performed, with breaks between them in 7-8 minutes.
- Pulling on the horizontal bar. It is an excellent exercise for the development of not only the muscles of the chest, but also the entire upper shoulder girdle.
- Exercises for the pectoral muscles at home also include exercises with sports equipment, among which the most effective are dumbbells and barbells. The bench press from the supine position is the most effective in strengthening the muscles of the chest, so that you can increase the volume of the chest in the shortest possible time. If you need to increase muscle mass, then exercises should be performed with a large weight, but a small number of times (8-10). If the task is to increase endurance, as well as to make muscles more prominent, then the weight should be used in such a way that the number of repetitions of one exercise can be increased to 20-25 times.
- With dumbbells, you can recommend such an exercise as pushing the dumbbells away from you while lying on a bench. Keep in mind that dumbbells should be held horizontally in relation to the body, since it is in this case that you can additionally well pump up the lateral muscles of the chest.
Thus, you can see that there is nothing complicated in performing these exercises, and all exercises on the pectoral muscles at home can be performed with great efficiency. The most important thing is to observe the systematic nature of classes and keep a diary of self-control. As a result of these exercises, the chest muscles can be strengthened quite well.
Today, simulators that can be bought and placed in your home are also becoming very popular . For the home, the most common universal exercise machines on which you can perform exercises for the development of various muscle groups. The high efficiency of such simulators has been tested by many bodybuilders who have been practicing for many years. Thus, exercises for the pectoral muscles of the house, which will include a number of exercises on the sports simulator, will contribute to the effective strengthening of the muscles of the chest and the entire upper shoulder girdle.
Now we know how to build chest muscle at home so that the result is most effective. Thanks to the above exercises and the regularity of classes, you will surely succeed in the task.